When i first started lifting in highschool i had ZERO experience....had the heart...but not the experience lol. For months i would hit my muscles twice a week and spend 3 hours a day in the gym. I had NO results...maybe up my bench about 5 pounds every 3 weeks or so haha. Then i started only hitting them once a week and spending only an hour and a half in the gym a day and thats when growth and strength started happening.

All of that was before the GEAR. Now that im on it ive still been hitting my muscles once a week and im having awesome results. Its been 2 months and my bench is up 75 pounds, deadlift is up almost 100 pounds. Now that im on the gear should i hit my muscles twice a week? My bench goes up 15 to 20 pounds a week, working out chest once a week....but i feel rested and ready to go about 2 days after. Should i do it twice a week now? I dont want to overtrain and diminish my results...i just want to switch it up bit. But if i do these major lifts twice a week then i cant have an arm day...that would be to much.(i LOVE arm day) Thoughts? What do you guys do? Thank you

I believe that you can work muslces twice a week and see GREAT gains. All my life I`ve been working them twice a week (at least the big muscles). You just have to be careful not to overlap muscles on different days. For me I worry about my triceps since chest, and shoulders need rest before and after for triceps unless working them the same day. It all depends on what your goals are too. If youre a heavy lifter then a once a week plan would be more suitable for you, conversely a person that likes cutting with the higher reps could do a twice-a-week plan. Arnold worked his muscles 3 times a week with a 2 day split routine so you have to take that into consideration.

Honestly, I find that working muscles twice a week should be the limit. My plan is:

Day 1: Chest, Back, Shoulders

Day 2: Legs

Day 3: Chest, Tris, Traps

Day 4: Back, Bis

Day 5: Shoulders, Traps

Day 6: Legs, Bis (opt)

Day 7: REST

Sometimes on Day 6 Ill do biceps just because I like the pump when only doing biceps for upper body in a day. I`ll normally keep the reps higher on that day too

IMO i think you can work your smaller muscle twice a week and make good gains,like triceps and biceps,for example,but large muscle groups take longer to recovery from esp if you are bulking,if you are powerlifting nealry all of them work chest twice a week,but its pure strength they are looking for,lift heavy on monday and then thursday lift for speed

me personally i just work 1 muscle group/day its the best routines for me,for some twice may be good,it depends on the person